So as we begin now,
Please make yourself comfortable.
Simply sitting back or lying back in a comfortable position.
Your arms loose and limp beside you.
Your legs uncrossed.
And now choose a spot up above you.
And focus your eyes on that spot.
Keep your eyes focused on that spot as if your eyes are fixed there to that spot.
Nothing else matters.
It's as if nothing else in the room exists.
Your eyes hold that spot.
In a moment,
Take the first of three long deep breaths.
And as you exhale the first breath,
Think to yourself,
Relax now.
In a second,
Long deep breath in,
And as you exhale,
Relax now.
And as you exhale the third breath,
Think,
Relax now.
And allow your eyes to gently close.
And as your eyes close,
Just feel the relaxation spreading down through your body.
And every time that I say the words,
Relax now,
Instantly you relax even more deeply.
As if the relaxation is doubling throughout your body.
Taking you more and more deeply into deep peaceful relaxation.
Relaxation that is wonderful for your body.
Relaxation that is wonderful for your mind.
And just imagine now that all the muscles around the back and the sides of your head are just easing off.
They're becoming loose and limp and relaxed.
Just easing off.
The relaxation spreading out across your scalp,
Your forehead.
Out across your eyebrows and out across your eyelids.
And you give in to this feeling and you relax now.
As the relaxation spreads,
As the relaxation increases within you,
Yet still you hear the sound of my voice.
As I talk to you in this way,
Nothing else matters.
It's as if my voice is in the forefront of your mind.
And as the muscles of your eyebrows and your eyelids relax,
The relaxation spreads further across your nose and out across your cheeks.
Your entire face is softening now.
Any tension simply easing away so easily.
The muscles of your mouth and lips relax now.
As the muscles of your chin and your jaw become loose and limp.
And relaxed.
As you relax,
Such a good feeling.
Such a good feeling.
And as the relaxation spreads down through your neck and your throat,
You give in to this relaxation.
Any tension leaving you now.
The relaxation spreading out across your shoulders.
And as your shoulders soften and relax,
Any old tension is releasing.
You are becoming more and more relaxed.
The relaxation flowing down your spine,
Deeper and deeper and deeper.
From your upper back,
Down deeper to your middle back.
More and more,
Right down into your lower back.
Relax now.
And as you relax in this way,
It's as if every group of muscles is just easing off.
The relaxation flowing down your upper arms.
The relaxation flowing around your elbows.
More and more.
As you relax now.
The relaxation flowing through your forearms,
Through your wrists,
Down into your hands.
The relaxation flowing through the palms of your hands,
Through your fingers,
Right to the tips of your fingers.
Relax now.
And with every easy breath you breathe,
The muscles of your chest and your diaphragm are relaxing so easily,
So completely.
Every breath taking you to a deeper level of relaxation as you relax now.
The relaxation spreading down down into your stomach,
Into your pelvis.
The relaxation flowing so easily,
Effortlessly,
Like a gentle tide of relaxation spreading down down through your body,
Effortlessly.
You are becoming so deeply relaxed.
The relaxation flowing down your thighs,
Around your knees,
More and more.
Relax now.
The relaxation spreading through your calves so easily,
Gently and effortlessly.
The relaxation is flowing down into your ankles,
More and more.
As the relaxation spreads into your feet,
Your feet feel so relaxed,
So relaxed.
And as the relaxation spreads fully into your feet,
You understand that you have made an important decision.
You have decided to handle stresses of your life differently,
More effectively,
More calmly.
And as your mind and body relax so easily in this way,
You accept the suggestions that I give to you because they matter to you,
Because they bring about a change in your response to daily stress.
You have decided to be more relaxed in your life,
And as a result of this deep hypnotic relaxation,
From this point onwards,
Each day and every day,
You feel much more relaxed and calm.
A noticeable feeling of being much more relaxed and calm.
Your mind thinking calmly and clearly,
And a pleasant relaxed sense of ease and calm within your physical body.
We know that the body is inextricably linked to the mind.
How you think and feel in your mind has such a powerful and direct effect upon your body.
And the more calm and relaxed your mind is,
Naturally,
The more relaxed and calm your body feels.
And each day,
Day by day,
You feel more and more calm and relaxed and at ease within yourself.
And you move through each day,
And the tasks and activities of each day,
With a good level of calm energy.
A sense of well-being within you.
You are thinking with clarity and calmness,
And you cope so much more easily with the demands of each day.
Taking each day in your stride,
With steady levels of energy and vitality.
You know that constantly feeling stressed really drains the body of its natural energy.
This leads to fatigue and depleted adrenal glands.
As you feel more calm each day,
You notice that your energy levels are so much more steady.
You maintain good levels of energy through your day.
And importantly,
You notice that you feel so much better at the end of the day.
Even at the end of a busy and full day,
You still have energy.
A calmer,
Deeper energy.
Instead of feeling tight and strained,
You feel relaxed and open,
Physically and emotionally comfortable.
Each day you give clear,
Focused attention to whatever you are doing.
You prioritize naturally the tasks and demands of your day,
And you attend to them in order of priority.
Feeling calm and organized.
A sense of calm clarity within you.
You feel organized and efficient,
Taking each task one task at a time,
Completing it and then moving on to the next.
And if you're interrupted,
So be it.
You remain calm and comfortable.
You deal with the interruption calmly,
And then you return to the task.
All is well.
Small things no longer bother you.
You are taking your life much more easily in your own stride,
Seeing things in their true perspective.
And you welcome this calm clarity into your life.
It gives your life a stronger sense of quality.
You feel in control of your emotions,
In control of your behavior,
In control of your responses to situations and people around you.
You feel much less reactive,
Much less reactive.
You are keeping things in clear perspective,
A sense of coping much more easily with the particular stresses in your life.
You recognize your own stress triggers,
And you recognize your own stress responses,
Whether they be physical indications in your body or familiar reactions that you recognize as being stress-related.
You accept responsibility for yourself and your feelings.
And when these stress signals arise,
You notice immediately.
You are immediately aware of them,
And it might be appropriate to take a few moments time out.
Or you simply stop and take a few moments to just be.
Perhaps you take a few long deep breaths.
Or you might jot down some thoughts on paper.
Or you might journal regularly.
Or creatively think of a positive,
Effective way of working through an issue.
Or you might take a short walk and have some fresh air.
But you are changing the things that can be changed and accepting those things that cannot.
And as you feel and remain more calm,
You are increasingly tolerant of others.
People are just people.
People are just people,
Getting by the best way that they know how.
And each day and every day,
You feel much more patient and tolerant.
People are just people.
Small things no longer bother you.
And if you need to assert yourself,
You do so calmly and clearly.
You understand that we all have stress in our lives.
And when other people's stress creates stress in your life,
You recognize that.
You understand that.
You are changing the things that can be changed and accepting those that cannot.
As a direct result of feeling physically and emotionally more calm and relaxed during the day,
You sleep so much better at night.
A restful,
Deep,
Relaxed sleep.
So that each morning,
You feel really renewed and ready to begin a new day.
As a result of feeling more calm and more relaxed,
You feel so much happier and your relationships with others flow more easily.
Less tension,
More humor,
Relaxed and comfortable.
Your relationship with yourself is happier.
Your relationship with others is happier.
And as you go about your day,
You remember to eat regularly.
You eat regularly healthy,
Moderate,
Balanced meals.
Meals that keep your blood glucose levels balanced.
Your energy and emotions steady.
You drink plenty of water regularly through the day,
Keeping yourself hydrated.
Your mind clear and alert.
And you keep your consumption of coffee to a minimum.
You prefer to feel calm and relaxed,
So you keep your consumption of coffee to a minimum.
And each day,
You find and you create opportunities for exercise.
Perhaps using the stairs instead of the elevator.
Perhaps walking part of the way to work,
Or parking further from the supermarket.
Joining a walking group or joining a gym.
You create exercise time that works for you.
And as you look after yourself in this way,
Each day you are feeling physically and emotionally wonderful.
Just wonderful.
As a more relaxed personality,
You enjoy your life more than ever before.
Your work,
Your leisure time,
Your family or your friends,
Your interests.
And you enjoy being yourself.
You enjoy feeling calm and relaxed within yourself.
Finding a balance between leisure and work.
Between time alone and time with others.
Between rest and activity.
Each day and every day.
You feel so good within yourself.
More calm.
More balanced.
More steady.
Much more calm and a sense of being in control of your life.
Life is good.
And each time that you listen to my voice in this way,
You relax more easily,
More quickly,
More deeply.
Each time you hear the suggestions that I give you in this way.
The suggestions are becoming a stronger and stronger part of your mind.
Enabling you to achieve the goals that you have set for yourself.
So in a moment I'll just count you back to the room.
As I count the numbers from one to five,
The energy is returning like a steady tide of energy back into your body.
So just beginning now at the count of one,
Just begin to feel the energy coming back into your feet.
That energy slowly and steadily,
Steadily rising up through your body.
At the count of two,
You are feeling gradually more alert and more aware.
There is a sense of energy returning more fully,
Steadily back into your body.
At the count of three,
You take a long,
Deep,
Energizing breath,
Increasing the energy that you feel.
At the count of four now,
Your eyelids are feeling lighter,
Your eyes beneath your eyelids are feeling more fresh.
You are more aware of your hands and feet,
More aware of your arms and your legs,
And you take another long,
Deep breath now.
The energy increasing within you.
And at the count of five,
Your eyes open easily as you return back to the room fully and completely.
Feeling alert and fresh and clear,
Feeling wonderful.
And as you continue on with the remainder of your day or your evening,
You feel relaxed but fresh.
Really feeling wonderful within yourself,
Feeling happier,
Feeling good.
And this feeling remains with you.
It all belongs to you.
Enjoy and best wishes in health.
Thank you.
